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Mustard vs. Cornmeal — In-Depth Nutrition Comparison

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How are mustard and cornmeal different?

  • Mustard is richer in selenium, manganese, and calcium, while cornmeal is higher in folate, iron, vitamin B1, vitamin B3, vitamin B2, and vitamin B6.
  • Cornmeal covers your daily need for folate, 51% more than mustard.
  • Mustard contains 158 times more sodium than cornmeal. Mustard contains 1104mg of sodium, while cornmeal contains 7mg.
  • Cornmeal has a higher glycemic index (68) than mustard (32).

Mustard, prepared, yellow and Cornmeal, degermed, enriched, yellow types were used in this article.

Infographic

Mustard vs Cornmeal infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +2000%
Contains more ManganeseManganese +142.5%
Contains more SeleniumSelenium +219%
Contains more IronIron +170.8%
Contains less SodiumSodium -99.4%
~equal in Potassium ~142mg
~equal in Copper ~0.076mg
~equal in Zinc ~0.66mg
~equal in Phosphorus ~99mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +160.5%
Contains more Vitamin AVitamin A +120%
Contains more Vitamin B1Vitamin B1 +211.3%
Contains more Vitamin B2Vitamin B2 +445.7%
Contains more Vitamin B3Vitamin B3 +779.3%
Contains more Vitamin B6Vitamin B6 +160%
Contains more FolateFolate +2885.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.24mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more FatsFats +90.9%
Contains more WaterWater +648.8%
Contains more OtherOther +560.8%
Contains more ProteinProtein +90.1%
Contains more CarbsCarbs +1262.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains more Mono. FatMonounsaturated fat +459.5%
~equal in Saturated fat ~0.22g
~equal in Polyunsaturated fat ~0.828g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more FructoseFructose +35.3%
Contains more StarchStarch +11353.1%
Contains more SucroseSucrose +223.8%
Contains more GlucoseGlucose +19.1%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Cornmeal
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Cornmeal DV% diff.
Folate 7µg 209µg 51%
Sodium 1104mg 7mg 48%
Selenium 33.5µg 10.5µg 42%
Iron 1.61mg 4.36mg 34%
Vitamin B1 0.177mg 0.551mg 31%
Starch 0.64g 73.3g 30%
Vitamin B3 0.565mg 4.968mg 28%
Carbs 5.83g 79.45g 25%
Vitamin B2 0.07mg 0.382mg 24%
Calories 60kcal 370kcal 16%
Manganese 0.422mg 0.174mg 11%
Vitamin B6 0.07mg 0.182mg 9%
Protein 3.74g 7.11g 7%
Calcium 63mg 3mg 6%
Magnesium 48mg 32mg 4%
Monounsaturated fat 2.182g 0.39g 4%
Choline 22.4mg 8.6mg 3%
Fats 3.34g 1.75g 2%
Vitamin E 0.36mg 0.12mg 2%
Vitamin A 5µg 11µg 1%
Phosphorus 108mg 99mg 1%
Vitamin K 1.4µg 0µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 1.83g 75.55g N/A
Potassium 152mg 142mg 0%
Sugar 0.92g 1.61g N/A
Fiber 4g 3.9g 0%
Copper 0.074mg 0.076mg 0%
Zinc 0.64mg 0.66mg 0%
Vitamin B5 0.254mg 0.24mg 0%
Trans fat 0.009g 0g N/A
Saturated fat 0.214g 0.22g 0%
Polyunsaturated fat 0.774g 0.828g 0%
Tryptophan 0.009mg 0.038mg 0%
Threonine 0.167mg 0.172mg 0%
Isoleucine 0.146mg 0.242mg 0%
Leucine 0.292mg 1.006mg 0%
Lysine 0.264mg 0.105mg 0%
Methionine 0.076mg 0.162mg 0%
Phenylalanine 0.161mg 0.366mg 0%
Valine 0.189mg 0.337mg 0%
Histidine 0.119mg 0.172mg 0%
Fructose 0.23g 0.17g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g 0g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Mustard
42%
Cornmeal
Minerals Daily Need Coverage Score
60%
Mustard
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 0.69g)
Which food is lower in Saturated fat?
Mustard
Mustard is lower in Saturated fat (difference - 0.006g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 1097mg)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.